Common Sleep Problems
Figuring out why sleep goes haywire in the third trimester can arm expectant mums with ways to grab some much-needed shut-eye.
Impact of Disturbing Dreams
The final stretch of pregnancy often brings a parade of wild and unsettling dreams, which can wreak havoc on a good night’s rest. These vivid dreams can scare you awake, making consistent sleep feel like a pipe dream (Sleep Foundation). With hormones doing the cha-cha, your body feeling like it’s got a basketball glued to it, and the big event around the corner, it’s no wonder sleep gets funky.
Got the question bugging you about why sleeping while pregnant feels impossible? Our article here spills the beans.
Effects on Pregnancy Health
Crummy sleep when you got a bun in the oven isn’t just about being tired; it can ripple out to affect you and the little one. Research hints that lousy sleep might set your newborn up for sleep issues and more crying fits (National Library of Medicine). This puts a spotlight on the need to snag better sleep habits while pregnant.
Trouble catching the Z’s can kick off as early as the first trimester with a jump in progesterone leaving you feeling groggy. By the time the third trimester rolls around, just getting comfy can be a Herculean task (Johns Hopkins Medicine). Estrogen shoots through the roof too, bringing you rhinitis, which might just pop in with a snore or sleep apnea tag team, ripping apart decent sleep.
Feel like your legs have a mind of their own? Restless Legs Syndrome (RLS) during pregnancy might be pulling the strings, and when it teams up with anaemia, sleep and you might say their goodbyes, especially when you hit the ha-ha land at night (Johns Hopkins Medicine). Tackling annoyances like RLS could be your nighttime oasis. Our write-up on how to deal with pregnancy insomnia unfolds tricks and tips aplenty.
| Common Sleep Problems | Description | Impact on Pregnancy Health |
|---|---|---|
| Vivid Dreams | Nightmare city and multiple wake-ups | Sleep goes down the drain |
| Rhinitis | Snoring and sleep apnea buddy | Kicks sleep quality in the guts |
| Restless Legs Syndrome | Twitchy discomfort and zero sleep | Linked to anaemia and endless tossing |
Hit with fretful nights? Dive into our play-by-play on how to stop tossing and turning at night while pregnant for a handful of handy pointers and must-dos.
Tips for Better Sleep
The third trimester can leave expectant moms feeling like sleep is some distant dream. But with a few simple tricks, catching those Z’s can get a whole lot easier. Let’s dig into some handy tips that’ll help you snooze through the night.
Hydration and Nocturnal Urination
Getting the hang of your water intake can make nights so much more comfortable. Chug more fluids early in the day and lay off as night approaches. This way, you won’t be bouncing in and out of bed for bathroom visits every couple of hours.
| Hydration Tips | Description |
|---|---|
| Morning | Drink up! |
| Afternoon | Keep it steady |
| Evening | Slow it down |
Want more tips on dealing with sleepless nights? Check out our piece on why is it hard to sleep during pregnancy?.
Bedtime Snacks and Nutrition
Late-night munchies can prevent that annoying overnight hunger and pesky morning sickness. Having a light munch with some carbs and proteins can be your ticket to dreamland. Think high-protein cereal with milk or maybe a half-sandwich washed down with a glass.
| Snack Options | Nutritional Benefits |
|---|---|
| Cereal with milk | Carbs and proteins |
| Half a sandwich & milk | Balanced nosh |
| Protein-packed smoothie | Keeps you fueled |
Keep those healthy noshing habits up for a more restful night! Dive into how you can tackle pregnancy insomnia.
Nap Benefits and Duration
Daily naps? Yes, please! A quick 30-60 minute snooze during your day can work wonders for energy levels and mental sharpness. Plus, it helps with memories and keeps that tired feeling at bay. Most pregnant women sneak one in during the week, and almost two-thirds do so over weekends.
| Nap Duration | Benefits |
|---|---|
| 30-60 minutes | Perks up the mind, sharpens memory, energy boost |
Try making naps a part of your day-to-day. It’s a game-changer. And if nights feel like a struggle bus, we have some advice on how to stop tossing and turning at night while pregnant.
By getting smart with your fluids, food, and nap times, soon-to-be moms can catch some much-needed rest before the baby arrives. Fancy more tips? Swing by our guide on the best sleep aids for pregnant women.
Relaxation Techniques
Massage for Muscle Tension
When you’re waddling through the third trimester and feel like you’ve exchanged your muscles for over-tight guitar strings, massage can be your best mate. These magical knead-fests do wonders in easing sore muscles and kicking discomfort to the curb. A good rubdown—especially on tired tootsies, hands, or neck—is a glorious way to relax before catching some Z’s (BabyCenter). Making massage part of your daily wind-down can do wonders for your snooze quality. For more sleep tips while creating a human, head over to how to stop tossing and turning at night while pregnant.
| Type of Massage | Perks |
|---|---|
| Foot | Shrinks swelling; comforts achy feet |
| Hand | Soothes that pesky carpal tunnel; eases joint aches |
| Neck | Chills out tension headaches; loosens stiffness |
Guided Imagery for Calmness
For pregnant folks trapped in the tossing and turning circus, guided imagery swoops in as a hero of sleep salvation. This mind-calming trick lets you stroll into dreamland by painting your own mental masterpiece of peace and quiet (BabyCenter). Picture a serene beach with gracious waves or a whispering forest, all rich in detail, to ease your mind before you hit the hay.
Sharp tips for successful guided imagery:
- Get comfy and close your peepers.
- Craft your perfect peaceful scene with vivid details.
- Soak in the sights, sounds, and smells of your imaginary utopia.
- Breathe slow and deep, sinking into your own dreamy oasis.
Nab more tricks to tackle sleep snafus while pregnant by diving into how to deal with pregnancy insomnia.
Bring a touch of tranquility to your third trimester by mixing massage with mental imagery magic, paving the way for sleep that won’t have you wishing for a snooze fairy. Discover why sleep plays peekaboo with preggo folks at why is it hard to sleep during pregnancy?.
Sleep Aid Considerations
When you’re in the latter stages of pregnancy, getting a good night’s sleep can be elusive. Many folks in their third trimester find themselves tossing and turning, looking for the snooze button that just won’t appear. There are several routes to explore when tackling these pesky sleep issues, including natural methods and what you might find in the corner shop’s pharmacy aisle. A note of caution though: tread carefully around sleepy-time medicines, especially sedatives—they’re not always as gentle as they seem.
Over-the-Counter Options
A lot of expecting parents head straight for easy-to-buy remedies, hoping for sweet dreams without needing a prescription. It turns out that a whopping majority—over 90 percent—end up trying these sleep aids at some point. Two favourites are melatonin, which helps set your body’s internal clock, and antihistamines, known for making you drowsy.
| Sleep Aid You Can Buy | What it’s Used For | What’s the Catch? |
|---|---|---|
| Melatonin | Getting your sleep schedule back on track | Usually safe, but have a chat with your doc first |
| Antihistamines (e.g. Diphenhydramine) | Fixes allergies, makes you sleepy | Fine short-term, can make you groggy, best to use with a doc’s advice |
It’s super important to get a thumbs-up from your healthcare provider before popping any of these, especially when there’s a little one on board. The last thing you want is for a supplement or med to cause any drama for you or the baby. Check out more on the topic at best sleep aids for pregnant women.
Caution with Sedative Hypnotics
Then there are the big guns: sedative hypnotics. They’re sometimes handed out for major sleepless nights but are a bit like playing with fire during pregnancy (UpToDate). While they can pack a punch in the snooze department, they come with a host of issues that need careful thought.
A few things to be wary of with these sleep inducers include:
- Getting Hooked: Both you and your little one can find yourselves with a habit that’s hard to shake off after birth.
- Brains and Growing Up: There’s ongoing chatter about what these might mean long-term for your child’s brain and growth.
- Breathing Woes: Could mess with breathing for both mom and baby, a concern as you approach the big day.
With these things in play, consider sedative hypnotics only as a last resort and after some heart-to-heart with your health expert. There are also non-drug ways to wind down, like those relaxing visualisation techniques or a good massage, that could help you drift off without the side effects. For advice on dozing off naturally, navigate to how to deal with pregnancy insomnia.
Wrapping it up, while an over-the-counter remedy might save the day, running plans by a healthcare provider is essential. Changes to your daily routine or surroundings can also contribute a lot to a restful night and a healthy pregnancy. For more advice on conquering sleep stealers, check out our guide on why is it hard to sleep during pregnancy?.
